Tag Archives: carbs

Picnics Can Be Delicious and You Can Still Lose Weight

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Does going to a picnic mean we are stuck with potato salad, coleslaw and chips?  My husband, sister-in-law and friend are joining me tonight in an outdoor concert, where we will “picnic’ in our seats before the concert.  In the past, we would order food, which was delectable, but devilish in calories.  But, that was 40 pounds ago.  And my family and friend are all on board with eating and living a better lifestyle (very important to surround yourself with people like that) and if not, then you have to prepare your own food your way).  However, in this case, we all decided to order food that was good for us, as well as good-tasting.

We could make them ourselves, but we are ordering salads with veggies and chopped grilled chicken and my vegetarian friend will be having the salad with sautéed tofu.  We will also have sparkling and regular water, coffee and I am bringing a long Low-Carb chocolate cookies for dessert.

Here is what the salad looks like, but without the grilled 4 ounces of chicken. And also here is a picture of my Kot chocolate crackers.  (13g or net carbs, from Lindora.com)  Looking forward to my meal and my coffee!!

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The Best of Fast Food: Chipotle

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So, I finally went to Chipotle.  I have to admit that I was scared to go because I heard about the size of their burritos and my husband always gets his food in a bowl smothered in rice and beans.  So, I heard it was made with your choice of food items, so I went.  So glad I did.

I had a salad and I got to choose the ingredients.  I had no rice or beans because the carb count on those items is astronomical.   Please, look at the size of a measuring cup.  It isn’t that big.  So, if you get minimally, a cup of rice in your bowl, brown or white–the carb count is 44g.  REMEMBER, DIETS should have between 50 and 100 grams of carbs per day.  44g in one meal is too much!  And now for the beans.   One cup of beans (net grams due to so much fiber in it, assisting the body) is 23 g for black beans and 26g for pinto beans.  If you do both rice and beans–70g of carbs is a lot!  So, taking that out of the meal can be a real diet enhancer.

WIth the salad, meat, cheese, dollop of sour cream, dressing and salsa, my delicious salad should have been less then 10g of carbs in total.  That is AWESOME for a meal.  Granted, I am supposed to have two servings of veggies, but the tomato in the salsa was qualifying for that.  You could get guacamole, a cup of it in net carbs is about 5 grams.

Here is the picture of my salad at Chipotle.  I will be going back.  Everything is organic, without hormones in the meat and fresh.  You order what you want and it was all for less than $7.  They also have Coke Zero!

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Mexican Food, Si or No?

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I rarely step into a Mexican restaurant since I started my life change (diet).  What is there to eat there?  Dozens and dozens worth of carbs in almost every meal.  Everything is tortilla, taco shell or chip based.  I am trying to avoid wheat products and corn products.  They make me sick (and Corn is mostly genetically modified now) and they are full of carbs.

Let’s look at a few popular places (some healthier than others) and the carbs in each chicken burrito.

El Torito:  123g of carbs.

El Pollo Loco:  63g of carbs.

ONE flour tortilla is anywhere from 14g of carbs to 35g of carbs…all by itself.  The beans and rice only add cobs more.  If you want to gain weight, this is the way to go.  Whole wheat is healthier, but unless it is “low-carb”, it is still a lot of carbs.

MY SOLUTION:

So, I went to a local hangout, Mission Burrito and to a fast food place, Taco Bell.  I ordered a tostada or taco salad (depending on the place) and asked for no beans, rice or tortilla.  I got beef, lettuce, cheese, tomato, (guacamole or sour cream) and some taco dressing.  The carb count was about 8 grams and it was still delish.  It is kind of like a tostada PROTEIN style.  And this is GLUTEN FREE!

If you do it at home, and you get a low-carb tortilla (like they have at Trader Joes and Costco), you are looking at about 4g net carbs for the whole shell vs. 14-35 for a regular one and it tastes just as good.

TACO SALAD without the shell:  8g of carbs–Shut the front door!  Beef or chicken!  DELISH!

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TACO SHELLS

And taco shells?  About 20g of carbs per three.  You can have one or two, or if you have three, you need to watch your carbs the rest of the day. AND for SOFT taco shells?  It is about 20g of carbs for only ONE!  So, watch it.

So, you can eat at a Mexican food place if you go this route.  Those shells will kill your diet.  Remember:  You need to stick between 50 and 100g of carbs per day to lose weight, with 6 protein meals a day, 2 small salads a day, 2 small fruits a day, 4 small servings of veggies per day….and if you go over 100g per day, no weight loss for sure!

Juice Drinks: Healthy and Diet Friendly?

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I thought that I was eating so healthy when I was gaining weight and when I was about 40 pounds heavier and dying to lose weight. I had my facts all messed up. I guarantee that you have the facts wrong too. Let’s look at some “healthy” foods, which are not so healthy and how they also are making you fat.

Today we will start with one Not So Healthy Food, JUICE DRINKS

Have you ever looked at the labels on your fruit drinks?

Bottles mention serving size at the top of their nutrition label. You might think that the whole bottle is a serving size, but actually if there are two or three servings in one bottle, then you have to multiply the label information by the amount of servings in it–if you plan to drink the whole bottle (as many of us do).

I know someone who thinks that Odwalla and Naked Juice is good for their diet. In those drinks, the fruit is genetically modified and that is a whole other health issue.

Fruit is not the only ingredient in those bottles, and many of the other ingredients are not good for you. The amount of carbs and sugar in one serving is usually staggering. I believe that in my example’s one serving, there was about 50 or more grams of carbs–and he drank more than one serving (the whole bottle). There was the equivalent of about 11 whole sugar cubes in his drink. Would you willingly eat 11 sugar cubes?

Naked juice was in the news recently for getting in trouble for labeling their product as “all natural,” when it isn’t. These products are not honest. Now, they have to remove that from their label.

Jamba Juice is another scary choice. Between too much fruit (fructose sugar), sherbet or ice cream, and milk—a serving can be about 100g of carbs. The lighter versions, “Fit and Fruitful” have about 50g. And to rub salt I to the wound, there is usually only one gram of protein. Yes, you can add protein to your smoothie, but you are still drinking a lot of carbs. You could have had a cheeseburger on a bun for less carbs and you are choosing a smoothie instead?

If you want to maintain your weight or lose weight, you should consider between 50g and 100g per day. You wind up blowing most of your day’s carbs on this one drink and it will also cause a massive sugar mood roller coaster ride. You will be really tired later, when the roller coaster comes down and you are now craving more hair of the dog that bit you–sugar. And if you don’t follow the rules of 6 proteins every 3 to 4 hours, two servings of fruit a day and four servings of vegetables (no starches) per day, then your weight loss will be questionable. You need protein to lose weight, gain muscle and to fend off hunger cravings. These smoothies will not do the job.

For those of you who argue that fruit is healthy, yes to is, but not squeezed from large quantities and without pulp and especially not if the fruit is genetically modified.

INSTEAD: Eat two small cup-sized servings of organic fruit a day. Berries and citrus are the lowest in carbs. Have one earlier in the day with your protein and one later in the day with a protein. Or make your own smoothie with the right amount of fruit, protein powder, some almond milk and lots of ice. Heck, throw some spinach in too. It is all blended and tastes great. You can even throw in a little Splenda, Truvia or Stevia.

7 Ways to Help Food Cravings On a Diet

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I had a lady tell me recently that she wanted to lose weight, but was not willing to make the kind of changes necessary to her diet because it is “too hard” to give up foods that she craves.

I have written about how certain foods have been created by companies, after their own scientists have experimented on combinations of sugar, salt and fat, to the point of what causes pleasure to the brain–therefore causing the brain to crave those food items later when the pleasure is needed. People want to increase those pleasurable points especially in times of stress or boredom. But, how different is this kind of need to any other common addiction?
And if you don’t care about yourself, think about your kids. If continue eating this way, and teaching your children to eat this way, you are preparing them for a possible life of disease and early death.

Yes, it is hard to get through the first week or two (stage one) of a lifestyle food change (diet) because you are fighting off physiological and psychological cravings. So, besides taking an appetite suppressant temporarily until your boys is used to the correctly sized portions and the correct healthy foods.

–-7 ways to help deal with cravings.

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1. Hunger can make you crave food, so eat every 3 to 4 hours

If you go longer than five hours without food, your blood sugar will drop and your cravings will begin, You need to eat every 3 to 4 hours. If it’s time for an allowed snack, choose food low in calories and fat.

2. Eat protein in every meal to fend off cravings.

You should include some source of lean protein, such as skinless chicken or turkey, fish, eggs, or low-fat cheese. Protein helps to control blood sugar patterns and can help prevent food cravings, Foods containing protein also help you feel fuller by stimulating production of cholecystokinin (CKK), a naturally occurring appetite suppressant.

**AND most IMPORTANTLY–always eat breakfast protein. Research shows that starting your day off with breakfast helps in burning fat and in cutting down cravings.

3. Drink your liquids.

Dehydration can cause some people to crave salty foods. The solution is simple: Drink more water. An 8-ounce glass of refreshing water can help you feel full and get your mind off your food cravings of the moment. In fact, what you think are food cravings may actually be thirst. Drink water and the food cravings should go away. Keep a water bottle handy throughout the day to make it easy to satisfy your fluid needs.

4. Keep busy.

When the craving is psychological, it is meeting a need different from hunger. Hunger caused by boredom, anxiety, or other emotions is by finding an activity that will take your mind off your craving without adding calories. Call a friend. Exercise. Tune into a ballgame. Listen to music. Read a mystery. Watch a movie. Find something to do.

5. Finding something you enjoy doing

Another way to beat food cravings when they are psychological is to replace eating with an activity you find pleasurable and emotionally satisfying, Do something you really enjoy that doesn’t involve an intake of calories: Take a bubble bath, read a fun magazine, do your nails, go have coffee with a friend.. Or look for options that burn calories, like taking a long walk with a special someone. It’s a way of being kind to yourself without sabotaging your weight-loss efforts.

6. Eat less refined foods and corn syrup and DO eat MORE FIBER

Research suggests that some people can become addicted to refined foods, such as white bread, white pasta, and white sugar. The more you eat, the more you want. Break the cycle. Eliminate refined foods from your diet and you could curb your food cravings. Go the extra step and refine your diet by replacing the refined foods with whole grains and fiber— eat more nuts, beans, legumes, fruits, vegetables, and whole-wheat foods. Remember that fiber makes you fuller and is great for your digestion.

**Fiber fill you up, makes you feel less hungry!

And when you’re scaling back on refined sugars, be sure to target high fructose corn syrup (HFCS). HFCS is used as a sweetener in many foods, from bread to frozen dinners, because it’s inexpensive and increases shelf life. New research shows that high fructose corn syrup can be a trigger food in animals — having even a tiny amount will make them want more. Scientists are studying whether HFCS may have the same effect in humans.

7. Find healthy great-tasting alternatives

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I have put up Jorge Cruz’ recipe for a small microwaved-made chocolate cake, which is low carb and delish. I have discussed cauliflower-based pizza, low carb tortillas and recipes using them. I have listed sites like Netrition.com, Carbessentials.net and Lindora.com, for example, which have food items for low carb cooking and baking. There are great tasting low carb alternatives for bagels (Western Bagel’s Perfect 10 bagel), low carb baking mixes, pancake mixes, pasta. I have put up different recipes and even mentioned low carb websites and cook/baking books.

I have discussed portion control and how you have to eat often and especially breakfast. I have discussed the importance of measuring g food and learning shortcuts for measurement (a portion of meat is the size of the palm of your hand or a deck of cards). I have also mentioned 4 small servings of veggies a day, two of fruit, which fruits are lower carb than others, etc.

If you insist on eating easy-to-buy and pre-made food items or fast food, (which are NOT diet friendly), despite your desire to lose weight or constant complaints about how you look or how tight your clothes look on you (and you think a little exercise is the only thing that will help–but for years now–it has not), then you are not going to lose weight.

You have to be willing to learn about new foods, look up carb counts, get out of your chair and stop being lazy. There are good alternatives out there, so get cracking at looking things up on Google and finally be skinny. Either use the tools or forever hold your peace. Find the time–you are worth it.

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What Would A Nutritionist NOT Eat?

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My information came from Shape Magazine.

http://www.shape.com/healthy-eating/diet-tips/7-foods-nutritionist-would-never-eat?utm_source=Taboola&utm_medium=cpc

Nutritionists would not eat:

1. Rice Cakes

Why? They are bad for weight loss with a glycemic index of 91 out of 100, the carb count is too high (I stay away from rice, not to mention that they have high arsenic levels in them) and the sugar high and low is really terrible For your diet and your mood.

2. Fat-free Salad Dressing

Don’t fear fat. It is the sugar and carbs to look out for in your food choices. Fat-free has to add sugar or corn syrup for flavor, so you were better off with the fat. Just watch out for the carb count and serving size.

3. Shark

High mercury levels salmon has the lowest mercury and in the meantime has Omega 3. That is good.

4. Refined and Re-fortified Grains

“Unfortunately this rules out a majority of the carbohydrates found on supermarket shelves. Refined and re-fortified grains are grain-based foods like certain breakfast cereals, pastas, and rice products that have been refined such that the naturally occurring fiber, vitamins, and minerals have been removed. Companies then replace the fiber and synthetic versions of the vitamins and minerals that were initially removed. Sometimes (and this is really sneaky) they put everything back in naturally occurring ratios so that they can still claim the food contains ‘whole grains’. My suggestion: Just eat the real unfortified stuff in the first place.”

5. Sugar-Sweetened Beverages

They have empty calories and carbs, they fatten you and you don’t get a full feeling from them. Also, simple sugars lowers your good cholesterol and increases your triglyceride levels (two risk factors for heart disease). Drinking sugary beverages also promotes disturbances in your body’s inflammatory balance, making it harder to recover from exercise and increasing your risk of numerous chronic illnesses. Instead opt for water or a calorie-free infused drink.

6. Grits

Another hyper-refined carbohydrate, grits are the small leftover pieces from corn processing. they lack significant amounts of vitamins or minerals. They contain a minute amount of fiber and no essential fats. Their flavor is lacking and thus butter or heavy cream is used to make them palatable, bringing together the artery clogging and waistline expanding simple carbohydrates and saturated fat.

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How to Count Calories

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I prefer to count carbs and watch my portion control.  I eat 50-100g of carbs per day, have 6 small portions of proteins a day, four small servings of veggies and two small servings of fruit each day, two small salads per day, watching what choices I make on all of them.  However, some people want to know how to count calories.  Here is how:

    1. Determine How Many Calories You Should EatHow many calories you need to eat to maintain your current weight depends on factors such as your gender, age, height, weight, and activity level. Your body uses about two-thirds of the calories you consume each day just to keep its systems functioning — your heart beating, your muscles moving. The rest of your calorie intake, according to My Calorie Counter, fuels everyday activities.To find out your ideal caloric intake, start by calculating what’s known as your base metabolic rate (BMR):
      • Women: Multiply your weight by 10. Men: Multiply by 11. This is your BMR.
      • Now add to that 20 percent of your BMR if you have a sedentary lifestyle; 30 percent if you are somewhat active; 40 percent if you are moderately active; or 50 percent if you are very active.
      • The number you get is how many calories you need to maintain your weight.

1.  Count How Many Calories You Actually Eat and Burn

You can track your calories online at MyCalorieCounter.com or their app.  Also, you can list how many calories you burned.

You can easily cut 500 calories by making small diet and exercise changes throughout your day. Here’s one approach:

      • Breakfast: Drink water instead of orange juice (calories saved: 117)
      • Snack: Have sliced cucumber and a tablespoon of hummus instead of a bag of chips (calories saved: 119)
      • Lunch: Swap out your salad’s creamy ranch dressing for fat-free Italian (calories saved: 66)
      • Dessert: Eat half of a cup of strawberries instead of a half of a cup of chocolate ice cream (calories saved: 118).
      • Exercise: Stroll at a moderate pace for 30 minutes (calories burned: 125 for a woman weighing 145)

2.  Get Portion Saavy.

In a world where SUPERSIZED is the new normal, these tips can help you recognize what a healthy portion looks like, which can help you keep calories in check:

    • Think of a tennis ball. It’s the equivalent of one cup of food, which is the recommended portion for such foods as pasta, cereal, and yogurt.
    • Don’t eat straight out of the container or bag. It’s a recipe for mindlessly overeating. Instead, measure a serving size of whatever you’re noshing on — almonds, soy chips, or other snacks — and put it on a plate or in a bowl.
    • Use smaller plates. Trick your mind into thinking that you have more food by downsizing your large dinner plate for a smaller salad-sized one. A healthy portion can look teeny on a huge plate but will seem more normal when you shrink its surroundings.
    • Spoil your appetite with nutritious food. Try eating celery sticks with peanut butter an hour before mealtime.

Remember to keep portion size in control and count calories and/or carbs!  Read labels!

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Make a Tasty, Yet Healthy Salad, Not a Fattening Salad

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I had to re-examine why I was stuck on weight loss, and it was because I slowly started to increase some things into salads, which were not conducive to weight loss.

Yes, you are supposed to have proteins six times a day, but if you eat half of a cup of regular cheese and not lite, then you are adding more fat into your diet.  Technically, there are no carbs, but you still have to watch portion size.  You are better off with lite cheese, but if you do regular cheese, you have to use less and less often.  I know that was a problem for me and I will be watching this from now on.

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So, here is a list of items that are basically No-Nos for a salad while trying to get or stay skinny.

1.  Regular fat cheese (already covered that).

2.  Candied nuts.  You already have to watch the amount of nuts you eat in a day because they have carbs, but the added sugar in candied nuts is over the top.

3.  Croutons.  Very high in carbs and they have no nutritional value.  They are made from stripped white bread.  If you must have bread, have a wheat roll or slice (I don’t recommend eating bread while trying to lose weight, but you can eat a   wheat roll or slice once or twice a week instead of having fruit.

4.  Won ton noodles or tortilla strips or chips.  Same as croutons.  Basically, one tortilla chip has about 1g of carb per chip.  Are you willing to sacrifice for that?  Have a serving of carrot in your salad instead.

5.  Sun-dried tomatoes.  Too much sodium.  Get fresh tomatoes.

6.  Watch the salad dressing.  Some are filled with carbs.  Get a good balsamic vinaigrette or lite ranch.

Don’t forget that you can add a protein into your salad like egg, chicken, turkey, etc. and make it tasty.

THEY’RE BAACCKK!

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proteinbars

Nature Valley Protein Bars, Dark Chocolate Peanut Butter.  Can be bought at Target or online, but the big box of 18 is at Costco (which is oly there, here and there, but they are back!).  Turns out to be like 65 cents per bar.  Get them while supplies last.  10 g protein, 14g carbs, 5g fiber–so net carbs is 9g.  I use these as one of my protein snacks throughout the day and it tastes AWESOME!  It is like having a dessert.

Emergency Junk Food

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If I ever get in a bind and need a protein hit in the morning (gotta have breakfast and eat again  a few hours later), I make a sacrifice and stop through a fast food restaurant.  You can order a side of eggs, a side of eggs and bacon, or if you are disciplined enough–you can order a breakfast sandwich and throw away the bread.

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Yes, I throw away the bread.  I sometimes feed it to birds.

The biscuit itself in this sandwich is about 30g of carbs and less than 2g of carbs for the rest of what is in the biscuit.  Is the biscuit itself (white flour that is SOO not good for you) worth 30g of carbs, when you want to only eat 50g to 100g of carbs to lose and maintain weight?

It is your choice.

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